// BJJ S&C · 4-Week Block

Strength & Conditioning
for BJJ

Lower / Upper / Full Body split, built around Olympic lift power work, lean compound strength, and injury-zone hypertrophy. Sits under your mat time — it doesn't compete with it.

Program Principles — why it's built this way
  • Block periodisation, not conjugate. A straightforward accumulation block (weeks 1–3) into a targeted taper (week 4) — the correct model for an intermediate lifter with no fight date.
  • Speed-to-strength sequencing. Every session opens with plyometrics and Olympic lift variations while the CNS is fresh, then moves into heavy strength.
  • Injury-zone hypertrophy as a standing feature. Neck, rotator cuff/shoulder, knee, groin/adductor, and low back/hip all get real, direct volume — not a token band exercise at the end.
  • Strength work stays lean. A handful of exercises per day, max, not counting power work. Every set earns its place.
  • Olympic lift variations are non-negotiable. Hang cleans, push press — the highest-return tool for the high-velocity force production scrambles and explosive escapes demand.
  • Lifting sessions capped around 75 minutes; conditioning lives on its own day. Sprint intervals are pulled onto a standalone weekly session so the three lifting days stay honest to their time budget.
Week 2 Week 3 Week 4 TAPER
Day B — Upper Body Day C — Full Body Day D — Conditioning
🔒 This is a preview — Week 1 / Day A only. Unlock the full 4-week program →
Day A — Lower Body
Squat · Hinge · Knee & Hamstring Resilience
Warm-up: Animal flow — bear crawl, world's greatest stretch, cossack squat flow, ankle/hip mobility circuit.
Power
Broad Jump
4×390s rest
Stick every landing — quality over distance chased.
Hang Power Clean
4×3 @ moderate load2min rest
Fast under the bar, not high pull — teach the catch before loading.
Main Lift Protocol
Back Squat
General strength base
2 clusters RPE 9 top 2-3min between
Depth over ego load — full range builds the tissue you actually need.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure).
Strength
Romanian Deadlift
Low back / hip
3×6RPE 72min rest
3s eccentric — hip hinge, soft knee, this is your low back's insurance policy.
Bulgarian Split Squat
Knee
2×6/sideRPE 790s rest
1s isometric hold at the bottom + 3s slow eccentric — time under tension over load here.
Nordic Curl
Knee / hamstring
2×5RPE 790s rest
Slow, controlled eccentric only — kept to 2 sets since RDL already loads the hamstrings hard this session.
Neck
Neck Flexion
3×12-15
Neck Extension
3×12-15
Day B — Upper Body
Press · Pull · Shoulder Health
Warm-up: Band pull-aparts, wall slides, scap push-ups, thoracic rotation flow.
Power
Med Ball Rotational Throw
4×3/side90s rest
Full hip rotation into the throw — this is your scramble/turtle-escape power.
Push Press
4×32min rest
Leg drive initiates, not arms — teaching triple extension under load.
Main Lift Protocol
Bench Press
General strength base
2 clusters RPE 9 top 2-3min between
Full ROM, controlled descent — shoulder health starts with tempo, not just weight.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure).
Strength
Weighted Pull-Up
Shoulder
3×6-8RPE 72min rest
Full hang to chin over bar — grip and lat strength for guard retention.
Seated DB Press
Shoulder / rotator cuff
3×8RPE 790s rest
Strict, no lean-back — overhead stability is rotator cuff insurance.
Chest-Supported Row
Shoulder
3×8-10RPE 790s rest
Squeeze at end range — balances the pressing volume.
Neck
Lateral Flexion (both sides)
3×12/side
Day C — Full Body
Hinge · Press · Pull · Rotational Power
Warm-up: Full animal flow circuit — crawling, rolling transitions, deep squat rock, thoracic + hip mobility combined.
Power
Depth Jump
3×32min rest
Minimal ground contact time — this is reactive strength, not just jumping.
Regression: Qualifier: back squat ~1.5x bodyweight. Below that → Box Jump (double-leg, moderate height), same slot.
Power Clean
4×2-3 @ moderate load2-3min rest
Explosive triple extension — the highest-transfer power exercise in the program. (Hang Snatch progression if technique allows.)
Main Lift Protocol
Trap Bar Deadlift
Low back
2 clusters RPE 9 top 2-3min between
Neutral spine, drive the floor away — the safest heavy hinge pattern available.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure).
Strength
Incline Bench Press
Chest
3×6RPE 7120s rest
Fixed scheme, longer rest — a real strength-intent chest movement, not an accessory pump set.
Cossack Squat
Quads / groin-adductor
2×6/sideRPE 790s rest
Sink into the working leg, keep the straight leg's heel down — trains quads and adductors together.
Regression: Mobility regression: hold a rack/TRX for balance, or reduce depth until mobility improves.
DB Row
Shoulder
2×12-15RPE 790s rest
Squeeze and control, no torso rotation to cheat the rep.
Landmine Rotation
Core / rotational
2×10/sideRPE 760s rest
Rotate through the hips and trunk together, control the return — real rotational power, not a brace-and-resist drill.
Day D — Conditioning
Sprint Intervals — Standalone Day
Warm-up: Easy bike/row spin, dynamic leg swings.
6 × 20s
work  /  2:00 rest  ·  bike or rower  ·  1:5 ratio
6
Reps
20s
Work
2:00
Rest
Establish pacing — first 2 reps should feel almost too easy.
Day A — Lower Body
Squat · Hinge · Knee & Hamstring Resilience
Warm-up: Animal flow — bear crawl, world's greatest stretch, cossack squat flow, ankle/hip mobility circuit.
Power
Broad Jump
4×390s rest
Stick every landing — quality over distance chased.
Hang Power Clean
4×3 @ moderate load2min rest
Fast under the bar, not high pull — teach the catch before loading.
Main Lift Protocol
Back Squat
General strength base
2 clusters RPE 9 top 2-3min between
Depth over ego load — full range builds the tissue you actually need.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure).
Strength
Romanian Deadlift
Low back / hip
3×6RPE 82min rest
3s eccentric — hip hinge, soft knee.
Bulgarian Split Squat
Knee
2×6/sideRPE 890s rest
1s isometric hold at the bottom + 3s slow eccentric.
Nordic Curl
Knee / hamstring
2×5RPE 890s rest
Slow, controlled eccentric only.
Neck
Neck Flexion
3×12-15
Neck Extension
3×12-15
Day B — Upper Body
Press · Pull · Shoulder Health
Warm-up: Band pull-aparts, wall slides, scap push-ups, thoracic rotation flow.
Power
Med Ball Rotational Throw
4×3/side90s rest
Full hip rotation into the throw.
Push Press
4×32min rest
Leg drive initiates, not arms.
Main Lift Protocol
Bench Press
General strength base
2 clusters RPE 9 top 2-3min between
Full ROM, controlled descent.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure).
Strength
Weighted Pull-Up
Shoulder
3×6-8RPE 82min rest
Full hang to chin over bar.
Seated DB Press
Shoulder / rotator cuff
3×8RPE 890s rest
Strict, no lean-back.
Chest-Supported Row
Shoulder
3×8-10RPE 890s rest
Squeeze at end range.
Neck
Lateral Flexion (both sides)
3×12/side
Day C — Full Body
Hinge · Press · Pull · Rotational Power
Warm-up: Full animal flow circuit — crawling, rolling transitions, deep squat rock, thoracic + hip mobility combined.
Power
Depth Jump
3×32min rest
Minimal ground contact time.
Regression: Qualifier: back squat ~1.5x bodyweight. Below that → Box Jump, same slot.
Power Clean
4×2-3 @ moderate load2-3min rest
Explosive triple extension. (Hang Snatch progression if technique allows.)
Main Lift Protocol
Trap Bar Deadlift
Low back
2 clusters RPE 9 top 2-3min between
Neutral spine, drive the floor away.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure).
Strength
Incline Bench Press
Chest
3×6RPE 8120s rest
Fixed scheme, longer rest.
Cossack Squat
Quads / groin-adductor
2×6/sideRPE 890s rest
Trains quads and adductors together.
Regression: Mobility regression: hold a rack/TRX for balance, or reduce depth.
DB Row
Shoulder
2×12-15RPE 890s rest
Squeeze and control, no torso rotation.
Landmine Rotation
Core / rotational
2×10/sideRPE 860s rest
Real rotational power, not a brace-and-resist drill.
Day D — Conditioning
Sprint Intervals — Standalone Day
Warm-up: Easy bike/row spin, dynamic leg swings.
8 × 20s
work  /  2:00 rest  ·  bike or rower  ·  1:5 ratio
8
Reps
20s
Work
2:00
Rest
Add reps, not intensity — volume is the safer progression lever.
Day A — Lower Body
Squat · Hinge · Knee & Hamstring Resilience
Warm-up: Animal flow — bear crawl, world's greatest stretch, cossack squat flow, ankle/hip mobility circuit.
Power
Broad Jump
4×390s rest
Stick every landing — quality over distance chased.
Hang Power Clean
4×3 @ moderate load2min rest
Fast under the bar, not high pull.
Main Lift Protocol
Back Squat
General strength base
3 clusters RPE 9 top 2-3min between
Depth over ego load.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure).
Strength
Romanian Deadlift
Low back / hip
3×6RPE 92min rest
3s eccentric — hip hinge, soft knee.
Bulgarian Split Squat
Knee
2×6/sideRPE 990s rest
1s isometric hold + 3s slow eccentric.
Nordic Curl
Knee / hamstring
2×5RPE 990s rest
Slow, controlled eccentric only.
Neck
Neck Flexion
3×12-15
Neck Extension
3×12-15
Day B — Upper Body
Press · Pull · Shoulder Health
Warm-up: Band pull-aparts, wall slides, scap push-ups, thoracic rotation flow.
Power
Med Ball Rotational Throw
4×3/side90s rest
Full hip rotation into the throw.
Push Press
4×32min rest
Leg drive initiates, not arms.
Main Lift Protocol
Bench Press
General strength base
3 clusters RPE 9 top 2-3min between
Full ROM, controlled descent.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure).
Strength
Weighted Pull-Up
Shoulder
3×6-8RPE 92min rest
Full hang to chin over bar.
Seated DB Press
Shoulder / rotator cuff
3×8RPE 990s rest
Strict, no lean-back.
Chest-Supported Row
Shoulder
3×8-10RPE 990s rest
Squeeze at end range.
Neck
Lateral Flexion (both sides)
3×12/side
Day C — Full Body
Hinge · Press · Pull · Rotational Power
Warm-up: Full animal flow circuit — crawling, rolling transitions, deep squat rock, thoracic + hip mobility combined.
Power
Depth Jump
3×32min rest
Minimal ground contact time.
Regression: Qualifier: back squat ~1.5x bodyweight. Below that → Box Jump, same slot.
Power Clean
4×2-3 @ moderate load2-3min rest
Explosive triple extension. (Hang Snatch progression if technique allows.)
Main Lift Protocol
Trap Bar Deadlift
Low back
3 clusters RPE 9 top 2-3min between
Neutral spine, drive the floor away.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure).
Strength
Incline Bench Press
Chest
3×6RPE 9120s rest
Fixed scheme, longer rest.
Cossack Squat
Quads / groin-adductor
2×6/sideRPE 990s rest
Trains quads and adductors together.
Regression: Mobility regression: hold a rack/TRX for balance, or reduce depth.
DB Row
Shoulder
2×12-15RPE 990s rest
Squeeze and control, no torso rotation.
Landmine Rotation
Core / rotational
2×10/sideRPE 960s rest
Real rotational power, not a brace-and-resist drill.
Day D — Conditioning
Sprint Intervals — Standalone Day
Warm-up: Easy bike/row spin, dynamic leg swings.
8 × 25s
work  /  2:15 rest  ·  bike or rower  ·  1:5 ratio
8
Reps
25s
Work
2:15
Rest
Only nudge duration once, and only after volume is established.
Day A — Lower Body
Squat · Hinge · Knee & Hamstring Resilience
Warm-up: Animal flow — bear crawl, world's greatest stretch, cossack squat flow, ankle/hip mobility circuit.
Power
Broad Jump
2-3×3 @ light-moderate90s rest
Taper week — quality over load.
Hang Power Clean
2-3×3 @ light-moderate2min rest
Taper week — keep the pattern sharp, not heavy.
Main Lift Protocol
Back Squat
General strength base
4 clusters RPE 9 top 2-3min between
No taper on this lift — RPE 9 (not failure) is conservative enough to keep ramping.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure). No taper this week — this lift keeps ramping while everything else pulls back.
Strength
Romanian Deadlift
Low back / hip
2×6RPE 72min rest
3s eccentric — volume trimmed for the taper.
Bulgarian Split Squat
Knee
2×6/sideRPE 790s rest
1s isometric hold + 3s slow eccentric.
Nordic Curl
Knee / hamstring
2×5RPE 790s rest
Slow, controlled eccentric only.
Neck
Neck Flexion
3×12-15
Neck Extension
3×12-15
Day B — Upper Body
Press · Pull · Shoulder Health
Warm-up: Band pull-aparts, wall slides, scap push-ups, thoracic rotation flow.
Power
Med Ball Rotational Throw
2-3×3/side @ light-moderate90s rest
Taper week.
Push Press
2-3×3 @ light-moderate2min rest
Taper week.
Main Lift Protocol
Bench Press
General strength base
4 clusters RPE 9 top 2-3min between
No taper on this lift — continues the ramp to 4 clusters.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure). No taper this week — this lift keeps ramping while everything else pulls back.
Strength
Weighted Pull-Up
Shoulder
2×6-8RPE 72min rest
Volume trimmed for the taper.
Seated DB Press
Shoulder / rotator cuff
2×8RPE 790s rest
Strict, no lean-back.
Chest-Supported Row
Shoulder
2×8-10RPE 790s rest
Squeeze at end range.
Neck
Lateral Flexion (both sides)
3×12/side
Day C — Full Body
Hinge · Press · Pull · Rotational Power
Warm-up: Full animal flow circuit — crawling, rolling transitions, deep squat rock, thoracic + hip mobility combined.
Power
Depth Jump
2-3×3 @ light-moderate2min rest
Taper week.
Regression: Qualifier: back squat ~1.5x bodyweight. Below that → Box Jump, same slot.
Power Clean
2-3×3 @ light-moderate2-3min rest
Taper week. (Hang Snatch progression if technique allows.)
Main Lift Protocol
Trap Bar Deadlift
Low back
4 clusters RPE 9 top 2-3min between
No taper on this lift — continues the ramp to 4 clusters.
Per cluster: 4-6 reps @ 75-80% 1RM → rest 30s → 2-3 more reps to ~RPE 9 (not failure). No taper this week — this lift keeps ramping while everything else pulls back.
Strength
Incline Bench Press
Chest
2×6RPE 7120s rest
Volume trimmed for the taper.
Cossack Squat
Quads / groin-adductor
2×6/sideRPE 790s rest
Trains quads and adductors together.
Regression: Mobility regression: hold a rack/TRX for balance, or reduce depth.
DB Row
Shoulder
2×12-15RPE 790s rest
Squeeze and control, no torso rotation.
Landmine Rotation
Core / rotational
2×10/sideRPE 760s rest
Real rotational power, not a brace-and-resist drill.
Day D — Conditioning
Sprint Intervals — Standalone Day
Warm-up: Easy bike/row spin, dynamic leg swings.
6 × 25s
work  /  2:00 rest  ·  bike or rower  ·  1:5 ratio
6
Reps
25s
Work
2:00
Rest
Volume pulls back — conditioning absorbs the week 4 taper since the big lifts are ramping instead.